Nutition Estimates for Elements of his Diet
Email: pal at dennisdarland dot com
Nutrition Notes.

• These estimates are for nutrition per serving of various foods times sevings per day.
• These estimates were taken from My Food Data
• Often the information differs from nutrition data on food labels.
• This data seems very approximate and much missing, so nutrition totals will often compute as lower than actual.
• As far as requirements were used, I [As I was doing this for myself], I asked for an active male adult. I almost always walk 8,000 steps a day [about 4 miles].
• Also, most nutrition info is given for a 2,000 calorie diet, I adjusted for that in many cases.

Food Name	Serving Size	Servings Per Day	Sodium (mg)	Cholesterol (mg)	Net-Carbs (g)	Saturated Fats (g)	Trans Fatty Acids (g)	Calcium (mg)	Chlorine (mg)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.3	0.0	0.0	15.0	6.419999999999999	0.0	21.3	NA
Hy-Vee - English Walnuts	100 grams	0.3	0.0	0.0	1.98	2.01	0.0	29.1	NA
Keebler - Fudge Stripes Cookies	1 POUCH	3	360.3	0	57	12	0	0	NA
Coffee	1 cup (8 fl oz)	1	4.7	0	0	0	0	4.7	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	47.04	0.0	4.704	0.0	NA	0.0	NA
Food Name	Serving Size	Servings Per Day	Sodium (mg)	Cholesterol (mg)	Net-Carbs (g)	Saturated Fats (g)	Trans Fatty Acids (g)	Calcium (mg)	Chlorine (mg)
Raisins	100 grams	0.43	11.18	0.0	32.164	0.0387	0.0	26.66	NA
Ahold - Blue Berries	100 grams	1.48	0.0	0.0	20.572	0.0	0.0	0.0	NA
Bananas	100 grams	1.5	1.5	0.0	30.3	0.165	0.0	7.5	NA
Raw Egg Whites	100 grams	0.57	94.61999999999999	0.0	0.4161	0.0	NA	3.99	NA
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	29.26	0.0	28.348	0.0646	NA	10.26	NA
Walgreens -Adult multivitamin	2 grams	1	15	0	3	0	0	0	0
Food Name	Serving Size	Servings Per Day	Sodium (mg)	Cholesterol (mg)	Net-Carbs (g)	Saturated Fats (g)	Trans Fatty Acids (g)	Calcium (mg)	Chlorine (mg)
Almond milk unsweetened vanilla	1 Cup	2	300	0	2	0	NA	920	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	2	170	0	26	4	0	NA	NA
Grapes	100 grams	1.05	2.1	0.0	17.115	0.1155	0.0	14.7	NA
Champion - Pitted Prunes	100 grams	0.44	0.0	0.0	20.9	0.0	0.0	15.4	NA
Canned Pumpkin	100 grams	4.2	21.0	0.0	21.84	0.63	0.0	109.2	NA
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	1.2	0	23.5	0.44	NA	18.8	NA
Food Name	Serving Size	Servings Per Day	Sodium (mg)	Cholesterol (mg)	Net-Carbs (g)	Saturated Fats (g)	Trans Fatty Acids (g)	Calcium (mg)	Chlorine (mg)
Tap Water	1 serving 8 fl oz	1	9.5	0	0	0	0	7.1	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	240	5	22	0	0	190	NA
Totals			1307.4	5.0	326.8390999999999	25.8838	0.0	1378.71	0.0
% Min			261.48	1000.0		235.3072727272727		137.871
% RDA			54.47499999999999	1.666666666666667		129.419		106.0546153846154
% Max			47.3695652173913	1.388888888888889		112.5382608695652		45.957
NOTE						HIGH

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